10 Yoga poses that can help you combat back pain

We all know just how bad a back problem can get. Whether it is a stiff point on the upper back or a sensitive point on the low back which stops you from bending down, back problems can hamper your day-to-day life. Usually, in such cases, the first course of remedy we follow is to pop in painkillers, apply a cooling gel or relaxant to soothe the pain. However, what you really need to do is move around and stretch those ailing knots and muscles. Yoga can come in very handy to relieve you from these problems as well as correct your posture, improve flexibility and agility of the spine, giving you a better back than before.

Here are 10 such yoga poses to practice:

Downward dog is one yoga asana which pays importance to the forward bends and works out back muscles, including the hamstrings and quadriceps to relieve any stiffness in the spine and the back. This pose also improves your bodily strength and corrects imbalances in the body's natural curve.

How to do it:

-Get down on all fours, keeping hands aligned and knees erect.

-Press the palm of your hands and slowly start to lift the knees, bringing them upwards.

-With a slight bend, extend your spine and tailbone.

-Distribute your body weight evenly and pay attention that your hips and shoulders are positioned correctly.

-With the chin tucked in a little, your head should be in line with the arms.

-Stay in this position for 1-3 minutes.

It is an extremely helpful pose. What it does is give the spine a nice stretch and take the pressure off your lower back, providing instant relief.

How to do it.

-To perform this asana, kneel down on your yoga mat and keep your feet behind you.

-Taking a deep breath, exhale and gently pull your torso towards the thigh.

-Staying in this position, try to draw your ribs away from the tailbone and the head away from the shoulders.

-Your forehead should lay on the ground, with arms in the front.

-Stay in this position for upto 3 minutes for maximum relief.

This position depends a lot on the elongated stretching of the legs and spine, getting rid of back pain. It is considered to be an extension of the downward facing dog.

How to do this:

-Staying in the Downward dog position, step forward towards the edge of the mat.

-Ensure that your feet are wide apart. Keep your legs straightened out and torso hanging low.

-Keeping the chin tucked in a little, take a deep breath and extend the head towards the floor.

-While doing so, put a little pressure on the hip and pelvic bone and not on the back.

-Stay in this position for upto a minute.

This pose works best to perfect the natural curve of the back and the spine. It works really well in getting rid of lower back problems as it targets the abs and abdominal muscles, providing support.

How to do it:

-Relax and lie down on your stomach.

-Raise your legs, perpendicular to the chest area.

-Apply gentle pressure onto the hips and thigh bone so as to lengthen the spine.

-Try to sit up, feeling a little stretch in the lower back. You can also pull your belly button inside for better extension.

-If you experience any discomfort or pain, immediately stop.

-Stay in this position for 1-3 minutes

This asana takes the pressure off the back and the spine and focuses on the legs. The back and fro rolling motion, which is the highlight of this asana massages the natural muscles in the body.

Here is how to do it:

-Firstly, lie on your back.

-Bring both knees towards your chest area.

-Staying in this position, move your torso back and forth, sideways while holding your legs straight.

-Continue doing this for up to five minutes.

This yoga asana focuses on the twisting movements to give a long, elongated stretch to the spine, solving any knots in the back.

How to do it:

-Lie on the back.

- Bring your knees towards your chest.

-Slowly, drop both knees to one side, slightly twisting the torso in the opposite direction.

-Keep your chest aligned, aimed towards the ceiling.

-Hold on to the stretch for at least 3 minutes. Repeat, towards the other side.

Pigeon pose, though, a little complex to do for beginners is very helpful to fight back aches and strains. This asana, maintaining the natural curve of the spine distributes the pressure on the hip bone, contribute to lessened low back pain.

How to do:

-Start with sitting in Downward Facing Dog position.

-Lower both legs to the ground, keeping the left leg straight out, perpendicular to the other leg extended straight behind the hip

-Begin to stretch the leg backward, promoting natural spine movement.

-Stay in this position for 5 to 10 seconds, and then repeat on the other side.

As the name suggests, the yoga pose positions the body in a triangular manner, strengthening the back muscles and working out the important glute muscles, elongating your spine.

How to do:

-Stand with your feet together on the ground.

-Take a deep breath and then slowly, extend your left foot backward, pointed at a 45-degree angle.

-Take a little turn, extending your chest upwards and open up, with one arm towards the ground and one arm upwards towards the sky.

-Ensure that the legs are kept straight.

-Bend as far as you can, keeping the back straight.

-Stay in this position for 5-10 breaths and then switch to the other side.

Focusing on stretching forward towards the ground, this position aims at exercising the back muscles and hamstrings. This is very beneficial to release tension in the upper back and shoulder area.

How to do:

-Stand straight on the ground, with feet aligned to the shoulders.

-Relax your knees. Do not lock them.

-Exhale and then start to bend forward, reaching towards the floor.

-Do not exert pressure or force yourself. Extend as much as you can. Try to see that your hands touch the ankles.

-Hold this position for 5-10 breaths.

-Repeat it for five times.

Considered to be an advanced position, if done correctly, this yoga asana can stretch your entire back. This requires you to maintain balance, posture, and strength.

How to do:

-Starting in the mountain pose, ensure that your knees are relaxed.

-Try to lift your right leg upwards and reach the right thigh over your left one.

-Keep your feet pointed towards the floor.

-For comfort and ease of standing, you can also try to put your right foot behind the left calf, creating a hook of sorts.

-Staying in this position, bring your right arm under the left one and then fold the palms together, away from your face.

-Hold this position for 30 seconds.